Women's Basketball
Strength and Conditioning Program
Hypertrophy and Building Phase
(Weeks One through Four)
Purpose: To increase muscular endurance and ability to work over long period of time.
A typical set and repetition for a movement is 3 to 4 sets of 10 to 15 repetitions at about 65-70% of your 1 Repetition Maximum (RM).
The goal is to increase endurance and build a base so that the next phase of the program will be easier to accomplish.
Basic Upper Body Movements*
Bench Press / Chest Press
Upper Back Rows
Upright Rows
Front Raises
Lateral Raises
Military Press
Bicep Curls
Tricep Curls
Basic Lower Body Movements*
Squats
Leg Extension
Leg Curls
45-degree Lunges
Calf Raises
Basic Core Stability Movements
Prone Pillar Bridge
Side Pillar Bridge
Swiss Ball Crunches
Roman Chair
Cardiovascular Workouts
Build up from about 15 minutes to 45 minutes (no more than 45)
· Every other session Fartleks
· Every 2 minute surge for 1 minute
· For a total of 5 surges in 15 minutes
Sample Weekly Workout
Monday
Bench Press / Chest Press **
Upper Back Rows
Upright Rows
Front Raises
Lateral Raises
Military Press **
Bicep Curls
Tricep Curls
Cardiovascular Workout
Tuesday
Squats (Smith Machine)
Front Lunges
45-degree Lunges
Leg Extension
Leg Curls
Calf Raises
Core Stability Workout
Wednesday
Bench Press / Chest Press**
Upper Back Rows
Military Press **
Upright Rows
Lateral Raises
Front Raises
Bicep Curls
Tricep Curls
Cardiovascular Workout
Thursday
Squats (Smith Machine)
Leg Extension
Leg Curls
Front Lunges
45-degree Lunges
Calf Raises
Core Stability Workout
KEY POINTS
Cardiovascular and Core Stability workouts can be done more than two times per week, however the scheduled two are mandatory.
Weight training section is mandatory, if there is an injury or problem consult Brian for any similar exercises that might be able to be performed in substitution.
This program is to prepare you for the next four-week program designed to increase strength, power, and agility. This is the base without this you cannot achieve the next level.
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